The Bespoken Word

December 14

Sidelying KB Shoulder Stabilization

The kettle bell arm bar is another good mobility/stability drill that is beneficial for shoulder health. Moving in and out of position will facilitate spinal rotation, as well as open up the anterior structures in the chest/shoulder girdle. The asymmetrical placement of the weight on the back of the forearm will provide excellent stability/proprioception to…

December 12

Pallof Press + Rotation

Establishing a stable core is a priority for many individuals (and not just including athletes), because our core is the foundation from which our movement begins. This movement helps to activate the deep core stabilizers and your obliques, which help to keep your spine and lower back stable through rotational movements. Additionally, this variation helps…

December 9

Butterfly stretch PAIL’s/RAILs.

The butterfly stretch is an excellent way to target the hip adductors for those who have trouble opening up their hips. This video demonstration is an example of how we can increase range of motion using Progressive and Regressive Angular Isometric Loading (PAILs/RAILs). This stretching technique is unique in the sense that we reinforce the…

December 8

Lunge Form

Lunging is an important movement and exercise that can carry over to our ability to walk and run. Since we don’t hop around like Kangaroos, our strength on one leg is important – and our form when performing this movement is also very important! When lunging forwards, it is important to think about our movement…

December 7

Serratus Pushups

The Serratus Anterior is important because it helps to stabilize the scapula (your shoulder blade) when the arm moves into an overhead position. Starting to strengthen these muscles in this position can be difficult, especially if scapular stability and control is limited, but will lead to improved overhead movement and decreases in pain. This is…

December 7

Dynamic Balance

For the elderly population, fall prevention drills should be an essential part of their treatment plan. After mastering single leg static balance, it’s time to get a little more dynamic. Here Katie has set up an obstacle course to challenge single leg dynamic balance. This has excellent carryover to real life scenarios, such as stepping…

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December 5

Lacrosse Ball Upper Trapezius Mobilization

We talk a lot about posture here at the clinic, and how it affects your alignment and ultimately, the way you move. After having detailed the Lacrosse Ball Thoracic Spine mobilization, I thought it would be also important to talk about the Upper Trapezius mobilization with a Lacrosse Ball.The Upper Trapezius is a big muscle…

December 2

Finger AROM (Abduct/Extension/Adduct)

For post-operative patients looking to improve grip strength and dexterity, this is a great place to start. Here is an example of some basic active finger drills to get the hand moving properly again! Often times, the beginning stages of upper extremity post-operative care requires a period immobility in order to facilitate the recovery phase…

December 1

Single Leg Reach/Single Leg Deadlift

If you refer back to our Single Leg Squat with the TRX, we discuss the importance of the ability to stabilize the hip and leg when standing on one foot. Being able to perform movements like the single leg squat can contribute to an improved ability to stand on and push off on one leg.…

November 30

Single Arm Dumbbell Snatch, Clean, Press

Once proper shoulder range of motion and overhead strength is established, the single arm dumbbell muscle snatch is a great way to challenge shoulder stability in the later stages of rehab. This movement will teach the body to transfer power from the hip to the overhead position, reducing risk of injury for overhead athletes returning…

November 29

Bird Dog Progression

In our quest to return you to activity and kicking ass at what you love to do, we have to take an assessment, and depending on strength, we will give you a progression of exercises to work on in order to help restore your function. Sometimes, our core does not function properly because of poor posture…

November 28

Diaphragmatic Breathing

Breathing is a crucial part of how we function as human beings. We require oxygen in order for proper muscular and metabolic function and our diaphragm is the primary muscle in charge of facilitating the change in gases and helps to keep us moving. Changes in your posture and pain can alter the way you…